Desi Ghee vs Oil: Which Is Better for Cooking? Doctors Share Their Advice

Food choices have a direct impact on our health. From immunity to heart health, the ingredients we use in cooking influence our overall well-being. A common debate in Indian households revolves around one key question: Is desi ghee better than cooking oil? While some families prefer traditional ghee, others rely heavily on refined or mustard oil. To address this confusion, cancer specialist Dr. Tarang Krishna recently shared his perspective on the matter in a podcast.

Ghee or Oil – What Should You Choose?

According to Dr. Tarang Krishna, desi ghee is often a healthier choice compared to most cooking oils. He explained that for daily cooking, ghee stands out as the most suitable option. However, moderation is critical. Excess consumption of any fat, whether ghee or oil, can lead to health issues.

Dr. Krishna recommends including one to two teaspoons of ghee in the daily diet. This limited amount strengthens the immune system and provides energy without posing significant health risks.

Why Desi Ghee Is Ideal for Indian Cooking

Indian cuisine often involves high-heat cooking techniques such as frying, sautéing, and roasting. Desi ghee, with its high smoking point, is particularly well-suited for these methods. Unlike refined oils, which release harmful compounds when repeatedly heated, ghee retains its nutrients even at high temperatures.

This makes ghee not only safer but also more nutritious for preparing traditional dishes. For deep-frying or cooking over strong flames, desi ghee proves to be a stable and beneficial option.

Nutritional Benefits of Desi Ghee

Health experts highlight that desi ghee is rich in essential fat-soluble vitamins, including vitamin A, vitamin D, vitamin E, and vitamin K. These nutrients play a vital role in supporting immunity, bone strength, skin health, and cellular function.

Ghee also contains healthy fats that aid digestion and provide long-lasting energy. Unlike refined oils, which can contribute to inflammation, the fats in ghee are considered more natural and easier for the body to process.

From an Ayurvedic perspective, ghee is regarded as a brain booster. It is believed to enhance memory, cognitive ability, and overall mental clarity. This traditional wisdom continues to resonate with modern nutritionists, who acknowledge its balanced nutrient profile.

The Risks of Overconsumption

Although ghee is nutritious, excessive intake can lead to health problems. Overeating ghee can increase the risk of obesity, cholesterol imbalance, and cardiovascular issues. Dr. Krishna warns against consuming ghee in uncontrolled amounts, stressing that moderation is the key to deriving its benefits without side effects.

For individuals with existing heart conditions or obesity concerns, consulting a doctor before significantly increasing ghee intake is advisable.

Alternatives to Desi Ghee

While desi ghee is highly recommended, other oils can also play a role in a healthy diet. Dr. Krishna suggests mustard oil and coconut oil as alternatives. Both have been traditionally used in Indian kitchens and carry their own health benefits.

Mustard oil is rich in monounsaturated fats and omega-3 fatty acids, making it good for heart health. Coconut oil, with its medium-chain fatty acids, supports digestion and energy metabolism.

However, the doctor strongly advises removing refined oils entirely from household cooking. Refined oils, often marketed as light or heart-friendly, lose most of their nutrients during processing and can introduce harmful substances when heated repeatedly.

Comparing Ghee and Oil – The Core Differences

When comparing desi ghee to oils, several factors stand out. Ghee’s high smoke point makes it ideal for high-heat cooking, whereas many oils degrade under such conditions. Ghee is a natural source of vitamins and antioxidants, while refined oils lack these nutrients.

In terms of digestion, ghee is gentler and often helps people with weak digestive systems. Oils, especially refined ones, may irritate the digestive tract or contribute to acidity.

However, oils like mustard and coconut can complement ghee in certain cooking practices, provided they are used sparingly and in pure, unrefined forms.

Traditional Wisdom and Modern Science

For centuries, Indian households have trusted ghee not just as a cooking fat but also as a medicinal ingredient. Ayurveda prescribes ghee for improving vitality, strengthening immunity, and nourishing tissues. Modern nutrition science now confirms many of these traditional beliefs.

Research shows that ghee contains conjugated linoleic acid (CLA), which may help in weight management and improving heart health. The presence of butyrate, a short-chain fatty acid, supports gut health and reduces inflammation.

By contrast, excessive reliance on refined oils is linked to increased risks of metabolic disorders, including diabetes and hypertension. This supports the advice of health experts who recommend ghee or natural oils over refined alternatives.

Role of Fats in a Balanced Diet

Fats are often misunderstood as harmful, but they are essential macronutrients. They provide energy, aid in nutrient absorption, and support cell structure. The key lies in choosing the right type of fat and consuming it in appropriate amounts.

Including small portions of desi ghee daily can contribute positively to health. Combining it with a diet rich in vegetables, fruits, grains, and proteins creates a balanced nutritional profile. Completely avoiding fats may lead to deficiencies and compromise immunity.

When to Prefer Oils Over Ghee

While ghee offers many advantages, certain cooking methods may benefit from oils. For example, mustard oil adds a distinct flavor to pickles and curries, making it an irreplaceable ingredient in regional cuisines. Coconut oil is preferred in coastal cooking for its aroma and digestive benefits.

Therefore, a combination of ghee with natural, unrefined oils can enhance both health and taste. The important point remains: avoid refined oils, which offer little to no benefit and may even harm long-term health.

The debate between desi ghee and oil has persisted for years, but expert guidance sheds much-needed clarity. According to Dr. Tarang Krishna, desi ghee is the best option for Indian cooking due to its high smoke point, nutrient profile, and compatibility with traditional cooking styles.

However, moderation is vital. One to two teaspoons daily are sufficient for boosting immunity, supporting digestion, and maintaining energy levels. Overconsumption may lead to obesity and other complications.

For variety, mustard oil and coconut oil can serve as healthy alternatives, but refined oils should be avoided entirely. By making mindful choices in cooking fats, households can ensure better health, stronger immunity, and long-term wellness.